I am weak...and fat!

[fatweakguy]

I am currently about 220 lbs. at about 6' 0". My goals are as follows:

(All weights are for 3 sets of 5 reps)
Bench - 275 (currently at 205)
Squat - 365 (curretly at 275)
OHP - 185 (currently at 140)
Deads (1 set of 5 reps) - 405 (currently at 335)

There is no rhyme or reason to these numbers, I guess I just like the way that those weights look. I am currently working out with GottTri2lift so progress should be good. I think this is achievable with time, but may be delayed by a possible back surgery on my herniated disk (L5/S1) in March or April.

I welcome and appreciate all the comments that I am sure will accompany this log..or post...whatever you call it!:D

[Bergie]

What does your program look like?

[fatweakguy]

All exercises include a progressive warmup of 5,4,3,2 reps.

Tuesday:
Hvy Squats 3x5
Press/Bench 3x5 (like I said, I am following GottaTri2Lift so he dictates this)
Back Extensions 4x15 (progressing with holding plates)
Chin-ups 3X10 (which I can not currently complete in one attempt...DAMN)

Thursday:
Light Squats 3x5
Press/Bench 3x5 (like I said, I am following GottaTri2Lift so he dictates this)
Power Cleans 5x3/Deadlift 1x5
Pull-ups 3X10

Saturday:
Hvy Squats 3x5
Press/Bench 3x5 (like I said, I am following GottaTri2Lift so he dictates this)
Back Extensions 4x15 (progressing with holding plates)
Sit-ups 4x20 with weight

[fatweakguy]

Today was a great training day. I rocked (well for me anyways) on the squats, which are what I care most about. As for the rest of the workout, well....

Squats - 135x5, 185x4, 225x2, Working sets at 280 for 3 sets of 5 reps.
They were all pretty spot on today, except for my very last squat
because I got overexcited and went down superfast, still finished
but my knees came in and I good morninged it a little.

Bench - 95x5, 135x4, 185x3, Working sets at 210 for three sets of 5
When I say three sets of five I actually mean I bitched out and did 5 then 4+1 and then on the last one I did 3+1! I think I moved up
to fast but will stay and 210 and work through it instead of going
down and working back up. Then make smaller increases from now
on.:(

Glute Ham Raises - These are 3 set of 10. There is nothing else to say but
that these really suck. Really, Really suck...so that must mean they
work:)

Then came the chin-ups where my bleeding gash really surfaces, I am a complete chin-up defect. Society should cast me out. I went for 5, 3, 3, 1 Yeah I know pretty sad. Oh well, that just means more room for improvement.


I am pretty happy overall, a good squat day can really get me going.

[fatweakguy]

Also my wife got me Starting Strenth second edition. She said she saw that I was looking at it on Amazon and just ordered it for me. Looking forward to getting it and reading it a few hundred times. My wife rocks by the way.

[Gottatri2lift]

Dude - great workout! I devoured my chili, how did that pulled pork hold up to your appetite?

A good squat day really can brighten your mode can't it?

[fatweakguy]

Dude the pulled pork was amazing. I ate about a half pound on my sandwich then prolly another half pound on the side with a fork. The squats are defnitely a day maker. Yours were great to so you should feel just as good:cool:

[fatweakguy]

Today was a great training day. It felt great to get back into the deads.

Light Squat:
135x5
155x4
185x2
225x5 for 3 sets
315 (did some walk outs then decided to do 1 full rep, felt great!)

OverHead Press:
45x5
95x5
105x3
105x2
140x5 for 3 sets

Deads:
135x5
185x4
225x3
275x2
325x5(felt really good)

[fatweakguy]

Squats - 45x5, 135x5, 185x4, 295 for 3 sets of 5 reps.
These sets had a few problems, but overall felt great, close to 3 plates on my sets. That will be nice.

Bench - 45x4, 95x5, 135x4, 185x3, 210 for 3 sets of 5 reps.
Felt good to get this up and see some real progression.

Back extenstions - 4 set of 10 reps with a 5 lb weight.
These also hurt pretty bad.

Chin-ups - 5, 4, 3, 2
I am a chin-up wimp. Suck really bad at these. Hopefully i improve fast.

[PVC]

Man, I hate to break it to you...but you're not weak. At all. Just so you know :D

Keep up the good work!

[Razor]

and how fat can you be @ 220 and 6' lifting these numbers...perhaps a name change is in order; "Formerly Fat and Week" Keep up the good work

[Mr.City]

Yeah, those are nice numbers.

[fatweakguy]

Thanks for the encouragement PVC, Mr. City and Razor. I know I'm not really all that weak...but I do work out with GottaTri2lift, if you have ever read his training logs you could see how I would classify myself as weak...lol. Also, being in the Military I am classified as "Morbidly Obese" at my weight and height (although I squeeze by on my BF check), no shit, so it is more of a runnning joke I have. Thanks again guys!

[fatweakguy]

Missed a few days of updating my log. Things have been crazy between work, school, training and having three kids. I'll just start up with my last workout.

Thursday March 11th - Bad training day...I just didn't have it that day!

Squats - 135 X 5, 185 x 4, 225 x 3, 300 x 4(3 then 1 and couldn't finish 5)
295(same thing as with the 300) 275 x 3. Overall horrible squat day.

OHP - 95 x 5, 105 x 4, 125 x 3, 140 for 2 sets of 5 reps, then failed at 3 on my 3rd set. HORRIBLE DAY.

Deads - 135 x 5, 185 x 5, 225 x 3, 275 x 2, 335 x 3, Horrible day for deads also, did correct some form issues though so not a total failure. Gonna hit it hard again today and try to make up for the bad day last Thurs. Gonna be switching to a 2 day a week program to up my cardio and prepare for my Navy Physical Readiness Test. Only for a few weeks.